Pangasius with tomatoes

Catfish with Tomatoes: A Delicious and Healthy Recipe

Welcome to the world of gastronomy! Today, I will share with you a simple and quick recipe that is incredibly tasty: Catfish with Tomatoes. This is a perfect recipe for a light yet flavorful dinner that can be prepared in just 30 minutes. Over time, fish has been a source of essential proteins in the diet of many cultures, and this recipe combines the natural flavors of the fish with the richness of the tomato sauce, resulting in a comforting and flavorful meal.

Preparation Time
- Preparation time: 10 minutes
- Cooking time: 20 minutes
- Total time: 30 minutes
- Servings: 3

Ingredients
- 300 g catfish fillet (fresh or frozen)
- 1 clove of garlic
- 100 ml tomato sauce (preferably homemade or from fresh tomatoes)
- A handful of black olives (pitted)
- Salt, to taste
- Pepper, to taste
- 2 tablespoons of olive oil (or other vegetable oil)

Necessary Utensils
- A non-stick skillet
- A cutting board
- A knife
- A spatula

Step-by-Step Instructions

1. Preparing the Ingredients
Start by finely chopping the clove of garlic. It's important to choose fresh garlic, as its aroma will add an extra flavor to the dish. If you want a more intense taste, you can lightly crush it with the side of the knife before chopping.

2. Heating the Skillet
Place the skillet over medium heat and add the olive oil. Let it heat well, but be careful not to smoke it. Well-heated oil will help achieve a perfectly golden crust on the fish.

3. Sautéing the Garlic
When the oil is hot, add the chopped garlic and sauté for about 1 minute. You will smell the wonderful aroma spreading throughout the kitchen. Be careful not to burn it, as burnt garlic becomes bitter.

4. Cooking the Fish
Add the catfish fillet to the skillet. Fry it on each side for 7-8 minutes, or until it turns golden and easily lifts with the spatula. If using frozen fish, make sure it is thoroughly thawed and drained of excess water before adding it to the skillet.

5. Adding the Tomato Sauce
Once the fish is fried, pour the tomato sauce over it. Add the black olives, salt, and pepper to taste. The olives provide a pleasant contrast and an umami flavor that enriches the dish.

6. Simmering
Let everything simmer on low heat for 10 minutes. This step allows the fish to absorb the flavors of the tomato sauce and olives, and the sauce will thicken slightly.

7. Serving
After 10 minutes, the dish is ready! You can serve it immediately, alongside a side of mashed potatoes or a fresh salad. A slice of lemon on the plate can add a touch of acidity that will enhance the flavors.

Tips and Tricks
- Herb Variation: You can add fresh herbs like basil or parsley to intensify the flavors. Add them at the end, just before serving.
- For a Spicy Note: Add a sliced chili pepper to the skillet along with the garlic.
- Choosing the Fish: If you can't find catfish, you can also use another type of white fish, such as cod or tilapia, which will cook just as well.
- Tomato Sauce: Instead of store-bought tomato sauce, you can use fresh crushed tomatoes or homemade tomato sauce, which will add a personalized touch to your recipe.

Nutritional Information
This catfish with tomatoes recipe is not only delicious but also healthy. Fish is an excellent source of lean protein, rich in omega-3, which contributes to heart health. Tomatoes are a good source of vitamins and antioxidants, especially lycopene, which has beneficial effects on health. A serving of 100 g of catfish contains approximately 130 calories, and the addition of tomato sauce and olives adds nutritional value and extra calories, but within reasonable limits.

Frequently Asked Questions
- Can I use frozen fish? Yes, make sure the fish is thoroughly thawed and drained before cooking.
- How can I make tomato sauce at home? Boil some peeled fresh tomatoes with onion, garlic, salt, and pepper until it turns into a smooth sauce.
- What side dishes go well with this dish? Besides mashed potatoes, you can try rice, quinoa, or a fresh green salad.

Serving Recommendations
To make your meal even more special, serve this dish with a glass of dry white wine or a fresh fruit cocktail. Add a touch of elegance with a few fresh basil leaves on top and a slice of lemon on the plate.

Now it's time to get cooking! With this simple catfish with tomatoes recipe, you will enjoy a delicious and healthy meal that will impress anyone at your table. Bon appétit!